Let the Bodies hit the floor

DUE TO WEATHER THE 6AM ON FRIDAY WILL BE CANCELLED AND A NOON CLASS WILL BE ADDED

Starting the new year the right way!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– trap 3 raise
– goblet squat
– strict pull or ring rows
– 10 pulls on the rower *FORM FORM FORM

Then

FITNESS-
A. OH plate lunge steps, 5/leg x 3
B. Snatch pull from knee + HP snatch from knee x 10
C. Pull up variation – find 1RM
+
10 min
10 jumping pull ups
10 wall balls

PERFORMANCE-
A. OHS – work up to a tough single
B. Snatch pull + mid hang Snatch (catch high and ride down if you can.. or stay with high catch) – 8 minutes of building here
C. Weighted pull up – build to max
+
1K row TT

 

Hello everyone….Welcome to 2014!!! I have posted a little about setting goals and how important they are. Now that its a new year its the perfect time to sit down and write down some goals. Goals give us vision and keep our eyes on the prize. Successful people write there goals down and make them known to the people they are close too. The best example for me on this is Coach Jay owner of Crossfit Milford and our coach. If you walk into his office there is a white board that looks like a mad man is writing down all his ideas but in a corner of that board there are a couple of his goals for the gym, his team, and himself.
So I decided to share some of my goals with you:
-Continue to communicate openly with my family and hang out with my sister more often
-Continue my education at SCSU as a Exercise Science major
-Get 3 new Certs. two in oly lifting and one in gymnastics
-become a better coach (many ways to do this)
-Snatch 225…Clean and Jerk 285
-Make CFM Team

These are just a couple but these are very important to me right now. I hope that you all take the time to just write a couple down and share them with someone from the gym, a coach, or a spouse. Support each other and continue to be amazing!
-Cesar